On Track CrossFit, On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 x

30 sec Box Jumps w/ step down (easy pace)

30 sec Rest

+

3 Rounds x

6 Upright Row

6 Behind the Neck Thruster

6 Muscle Snatch

6 Overhead Squat

6 Good Morning

6 Bentover Row

Weightlifting

Power Snatch (3 x 7; heavier than your 10-rep Power Snatch)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 20

1 Snatch

3 Handstand Push Ups

5 Burpees

– Rx+ is a squat snatch at 70%